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Source: Diabetic Cooking, January/February 2008

Tangy Beef Stroganoff

Ingredients:

6 oz yolk-free, whole wheat wide egg noodles
Nonstick cooking spray
8 oz well-trimmed, boneless beef top sirloin steak, cut into 1/4-inch strips
1/4 tsp black pepper
8 oz cremini or button mushrooms
2 tbsp all-purpose flour
1 c reduced-sodium beef broth
1 tbsp Worcestershire sauce
1/2 c light sour cream, room temperature
2 tbsp chopped fresh parsley

Directions:

Cook noodles according to package directions, omitting salt. Meanwhile, heat large nonstick skillet over medium-high heat until hot; coat with nonstick cooking spray. Add steak strips and pepper to skillet; cook and stir 2 minutes or just until no longer pink. Set aside. Add mushrooms to same skillet; cook and stir 3 minutes. Add flour; cook and stir 30 seconds. Add broth and Worcestershire sauce. Bring to a simmer. Simmer, stirring occasionally, until sauce thickens and mushrooms are tender, 2 to 3 minutes. Remove from heat about 1 minute; stir in sour cream. Drain noodles; transfer to serving plates. Top with steak mixture and parsley.

Makes 4 Servings.

Dietary Exchanges: 2 1/2 Starch, 2 Meat

Nutrients Per Serving:
307 Calories
6 g Total Fat
3 g Saturated Fat
22 g Protein
40 g Carbohydrate
32 mg Cholesterol
3 g Fiber
278 mg Sodium

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Tuna Noodle Casserole

Ingredients:

Nonstick cooking spray
8 oz yolk-free, whole wheat wide egg noodles
1/2 c finely chopped onion
1 can (10 oz) condensed, reduced-fat cream of mushroom soup
1/2 c light sour cream
1/2 c low-fat milk
1/8 tsp ground red pepper
12 oz white tuna packed in water, drained and broken into chunks
1 1/2 c frozen baby peas
1 slice whole wheat or multigrain bread
1/2 tsp paprika

Directions:

Preheat over to 350 degrees F. Spray 2 1/2-quart casserole with nonstick cooking spray; set aside. Cook noodles in large saucepan according to package directions, omitting salt. Meanwhile, coat large skillet with nonstick cooking spray. Add onion; cook over medium heat until tender, 4 to 5 minutes. Stir in soup, sour cream, milk, and red pepper until well blended. Remove from heat. Drain noodles; return to saucepan. Add soup mixture, tuna and peas. Toss well; transfer mixture to prepared casserole. To prepare fresh bread crumbs, tear bread into pieces; place in bowl of food processor. Process until finely minced. Sprinkle evenly over casserole; top with paprika. Spray top of casserole with cooking spray. Bake 30 to 35 minutes or until heated through.

Makes 6 (1 1/4-cup) Servings.

Dietary Exchanges: 2 Starch, 2 Meat

Nutrients Per Serving:
315 Calories
5 g Total Fat
2 g Saturated Fat
23 g Protein
41 g Carbohydrate
31 mg Cholesterol
4 g Fiber
502 mg Sodium

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Light and Creamy Mac and Cheese

Ingredients:

8 oz (2 cups) multigrain or whole wheat elbow macaroni, uncooked
1 tbsp olive oil
3 cloves garlic, minced
1 tbsp all-purpose flour
1 can (12 oz) evaporated skim milk
1 tsp salt (optional)
1 tsp dry mustard
1/8 tsp ground red pepper
1 1/2 c shredded low-fat, sharp Cheddar cheese

Directions:

Cook macaroni according to package directions, omitting salt and fat. Meanwhile, heat oil in large saucepan over medium heat. Add garlic; cook about 1 minute or until fragrant and beginning to brown. Add flour; whisk to blend. Gradually stir in milk, whisking constantly. Whisk in salt, if desired, mustard and red pepper. Bring to a boil, whisking frequently. Reduce heat; simmer 3 minutes, whisking occasionally. Drain macaroni; add to saucepan and toss with milk mixture. Remove from heat; stir in cheese. Serve immediately.

Makes 6 Servings.

Dietary Exchanges: 2 Starch, 2 Meat

Nutrients Per Serving:
267 Calories
5 g Total Fat
2 g Saturated Fat
20 g Protein
35 g Carbohydrate
9 mg Cholesterol
3 g Fiber
293 mg Sodium